Here is the plan for NEXT week.
MONDAY is a regular day at the Plaza
TUESDAY 6pm Only. Coached WOD
Meeting Location: Fountain
Warm up: 15 minutes
• Squat practice
• Break down the burpee
• Samson Stretch series
WOD: AMRAP 15
“Up The River, Down The River”
• Up the stairs + 5 burpees at the top
• Down the stairs + 5 burpees at the bottom
WEDNESDAY 6am, Noon and 6pm. Coached WOD
Meeting Location: Bottom of Mill Hill
Warm up: 15 minutes
• 3x10 Squats & mountain climbers
• Jog 2 polls & back
• Samson Stretch series
WOD: For Time
“POWER POLL SHUFFLE”
• Jog 1 poll, Sprint 1 poll + (insert 10 reps of choice here)
• ALL THE WAY to the top then no man left behind jog to the bottom.
FRIDAY 6am, Noon, 6pm. Coached WOD
Meeting Location: City Pier Stage.
Warm up: 15 minutes
• Squat practice
• 3X10 push ups, sit ups, squats
• Samson Stretch series
WOD: AMRAP 15
“PIER PRESSURE”
• 10 Stage jumps or step ups
• 20 (ea leg so 40 total) Stage mountain climbers (long strides crossing the knee toward the opposite arm pit hitting the oblique)
• Run up the tower and back down
Meeting Location: Fountain
Warm up: 15 minutes
• Squat practice
• Break down the burpee
• Samson Stretch series
WOD: AMRAP 15
“Up The River, Down The River”
• Up the stairs + 5 burpees at the top
• Down the stairs + 5 burpees at the bottom
WEDNESDAY 6am, Noon and 6pm. Coached WOD
Meeting Location: Bottom of Mill Hill
Warm up: 15 minutes
• 3x10 Squats & mountain climbers
• Jog 2 polls & back
• Samson Stretch series
WOD: For Time
“POWER POLL SHUFFLE”
• Jog 1 poll, Sprint 1 poll + (insert 10 reps of choice here)
• ALL THE WAY to the top then no man left behind jog to the bottom.
FRIDAY 6am, Noon, 6pm. Coached WOD
Meeting Location: City Pier Stage.
Warm up: 15 minutes
• Squat practice
• 3X10 push ups, sit ups, squats
• Samson Stretch series
WOD: AMRAP 15
“PIER PRESSURE”
• 10 Stage jumps or step ups
• 20 (ea leg so 40 total) Stage mountain climbers (long strides crossing the knee toward the opposite arm pit hitting the oblique)
• Run up the tower and back down
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